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WOD
Strength
A) Tall Clean: 30-40/4* sets
B) Clean Pull to Knee + Hang Clean: 60/3+1, 70/3+1, 75/3+1, 80/3+1, 85/3+1*3 sets
Conditioning
AMRAP in 16 Minutes:
21 Wall Ball (20/14)
15 Toes to Bar
9 DB Thrusters (45/25)
90 Second rest
Extra
Deadlift (using steel plates): Clusters: 5.5.5 x 3 sets @ 65%, rest 10 sec between 5’s, rest as needed between sets Skill
4 sets of 30 sec HS Hold using the wall, shoulder tap as able
Accumulate 200ft of HS Walking, must be done in at least 25ft increments, no time requirement force proper, upright, tight position